Nutrition is an important part of exercise. What you eat and drink will affect how well you perform. Follow these simple steps to ensure that your body is properly fueled for your favorite activity.

Before your exercise

1-4 hours before your exercise, be sure to drink plenty of fluids and eat a balanced meal of carbohydrates such as grain products, vegetables or fruits, and a low-fat protein choice like eggs. The longer the time between the meal and exercise, the more you can eat.

During your exercise Remember to drink water or a sports drink at least every 15 to 20 minutes. After your exercise Start with a shake, sports drink or water. Then, choose a meal or snack rich in carbohydrates and protein to help your muscles recover.

Healthy Snacks

Are you always reaching for that double espresso or chocolate bar in the middle of the afternoon to give yourself a boost of energy? You may actually be worsening the situation instead of fixing the problem. If you start to feel tired between meals, grab one of these quick and nutritious snacks to help you power through your day the healthy way.

Hard-cooked eggs – These can be made and stored in the refrigerator for up to 1 week in their shell. These are perfect for a quick snack on the go or at work.

Dried fruits and nuts (i.e., almonds, peanuts, and walnuts) – In addition to being good sources of protein, nuts also help to reduce your risk of high cholesterol and heart disease when eaten in moderation.

Fresh fruit and yogurt, or vegetable sticks and dip – Choose a variety of colourful fruits and veggies to ensure you’re getting a wide range of vitamins and minerals each day.

Water – Are you really hungry, or are you simply dehydrated? Before reaching for that snack, drink a glass of water. Dehydration can often be confused with hunger. To avoid dehydration, always keep a cold bottle of water handy.